So this is my first attempt at a journal, I'll try to keep up as best possible. As I mentioned in my introduction, in October 2011, I weighed 248lbs, 40% body fat, chest size probably around 48", hips probably around 38" - I was fat as hell. After about 18 months, I've come a long way...

My only goal right now is to train my body fat down to 10% or less. I would like to keep/add muscle, but I would prefer my overall frame to stay the same (I'm tired of buying new clothes all the time).

This was with my trainer, and we ran out of time but had maybe 4 other exercises to complete. I was sore as hell in the chest/rotator area, even with taking the HMB. However, it was my first day of supplementation, so maybe I will see better results down the line. Even more sore on Thursday than the day after. However, I really noticed it has dissipated by the end of the day today. I LOVED putting up those 70lb DB's!

It was a good workout, but I didn't feel that fatigued at the end. I wonder if I am lifting heavy enough (or ready to lift heavy enough) to make the lower rep training worthwhile. Anyone have thoughts? I'm sure I'll feel this tomorrow, but I have definitely left sessions far more taxed than I was tonight.

Tomorrow is rest day, which means lower calories - hopefully I won't sneak a cheat snack in - I want to be good!

Really feeling it in my shoulders today. Probably from those front squats, or walking lunges from yesterday. Today is a low calorie day; 1600 total. I love going back to my old diet for a short spell. Here's what is on the menu:

Taking a couple days off after some bad news on Sunday. Sometimes I wish life weren't so complicated, but then would I be bored?

After my session on Saturday, which left me nicely sore, I had an awesome cheat day: beers (Half Acre Gossamer Ale; The Bruery Hottenroth - awesome; and Bell's Oarsman Ale), and a kickass Field Roast hazelnut burger, with some spicy sweet potato fries, and corn on the cob. Also, a ridiculously delicious vegan chocolate chip muffin from Whole Foods. Has anyone tried those? They are the bomb.

Sunday was a super low calorie day, as I had no appetite stemming from the bad news. I ate twice, probably around 4-500 calories each.

Today I had another protein bar salad, and finally made the trip to Do-Rite donuts for a vegan donut. Honestly, I was disappointed in that the donut was very small, and sort of unremarkable flavor-wise. Oh well, probably a good thing considering its proximity to my workplace.

Previously I posted about changing up my training routine to incorporate more heavy weight training. I'm not sure if I can see results yet, since it has only been a week, but I will say that I do find the training somewhat boring/sedentary. I definitely do not sweat as much as when I did more functional/hypertrophy/and HIT training stuff. Different strokes for different results? Overall I would like to rebuild some of the lean mass I lost when dieting down, and yet continue to cut a little at the same time. Ultimately I would like to lose another 5 pounds, and get down around the 160lb level (currently 165). I do see some of my abs coming in, which is exciting!

Return to heavy training today. I have to admit that I am still bored by training with heavier weights. Also, I notice that I feel it much more the next day when training with lighter weights/higher reps. I know that heavier weights spur growth, but can the same be said for the other style of training? We added some additional exercises this time around...

Boxing: Beat the hell out of my heavy bag, two three minute rounds, six minutes total.

I feel great! After this I took my HMB for the evening, and made a badass spinach/seitan/broccoli/olives/pickles/lentils salad with a dressing I whipped up on my own - 1tbsp fancypants mustard, 2tbsp balsamic, ground black pepper - Boom!

I'll hit the core stuff tomorrow when I don't get such a late start - plus I was lazy today.

I'm sure I'll feel this tomorrow. Wanted to mention that I woke up and noticed my shoulders were absolutely screaming. I wondered why, and then remembered that I did six minutes of boxing on the heavy bag - that really did me in!

Great start, I love that you are including what you are eating too. Good motivation, I just use my journal as a journal but I see how others keep details and how it would be beneficial to track my progress better.

Great start, I love that you are including what you are eating too. Good motivation, I just use my journal as a journal but I see how others keep details and how it would be beneficial to track my progress better.

Thanks for sharing it with us,

-Dylan

Thanks for the comment, man. I've been trying to move away from the tofu/processed "meats" and get more into raw/whole foods. I know my gut will thank me. How is your training going?

It was good to break away from the heavier lifting, which I honestly found boring as all hell. I much prefer high intensity training with weights. It is much more in line with my goal to remain compact, lean, and cut.

Speaking of lean, let's talk about the awesome dinner I made when I got home!

4oz Chorizo seitan, 6 oz fresh greenbeans, 2 fresh peas, sprinkle of organic pea shoots on top - MAN was this tasty with some garlic powder and sriracha! Here's a pic, and a macro breakdown....

Hows it going. Nice journal! How are bodyfat levels moving on your cut?

Hey, good! Thanks for the comment. I'm not really sure about my bf% as of late. I have a scale at home that apparently measures it, but I'm not sure how accurate it is... Compared to that read by the Omron, my home scale is usually abouty 2% off. About a month ago I checked on the Omron, which read 18%, but at home read 20%. Home still reads 20%, but the "water composition" reading is up to 59.6%. Long story short, do you have a bf% measuring tool you would suggest? There is the Warrior Digital one on Amazon for pretty cheap, but I wonder about its accuracy...

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